Position stretches/1,2,3 Progressions
1. Starting position stretch 15-30secs (Snatch,Clean)
2. Catching position stretch 15-30 secs (OHS,Front Squat)
1,2,3 Progressions (Snatch,Clean)
3 Position Snatch (6 sets (High Hang, Mid Hang, Floor) )
You will have 20 minutes after progressions. Weight should be (very light to light). Work on keeping the barbell close to your body in each position. Do not drop the barbell from the high hang snatch to the mid hang snatch. Cue the technique in and make sure the form is solid.
Metcon (AMRAP - Rounds and Reps)
5 Power Cleans (135#/85#)
10 Pull ups
15 Wall Balls (20#/14#)
Power Cleans (165#/115#)
Scale as needed.